The Best Sources of Vitamins B-6 & B-12

Vitamins B-6 and B-12 are water-soluble nutrients. Individually, these nutrients play different roles in the body, but together, they may help lower homocysteine levels in your blood – which may in turn reduce your risk of heart disease. Only a small percentage of Americans get enough B vitamins from their diet alone, so ask your doctor if you should take a B supplement.

Vitamin B-6 Benefits

Your body uses small amounts of B vitamins daily. Most adults require just 1.3 micrograms of vitamin B-6, but pregnant and lactating women and adults over age 51 need more. Vitamin B-6 plays an important part in metabolizing the protein, carbs and fats from the foods you eat, and it assists with cognitive development. Research suggests that B-6 may also help prevent cancer. A meta-analysis, published in the Journal of the National Cancer Institute in 2016, found strong evidence that this vitamin reduces the risk for all cancers, but it’s especially effective against gastrointestinal tumors.

Best Food Sources of Vitamin B-6

Animal protein supplies some of the richest amounts of vitamin B-6, offering between 0.3 and 0.9 micrograms in a regular 3-ounce serving. Good sources include:

Beef liver

Tuna

Salmon

Chicken breast

Turkey breast

Ground beef patty

Chickpeas are one of the best vegetarian sources of B-6; a 1-cup serving supplies most of your recommended daily requirement. Other rich plant-based sources that supply between 15 and 38 percent of your daily needs include fortified breakfast cereals, potatoes, bananas, bulgur and winter squash. You’ll receive about 8 percent of your daily vitamin B-6 needs from eating a half-cup of the following foods:

Onions

Tofu

Spinach

Vitamin B-12 Benefits

Most adults need 2.4 micrograms of vitamin B-12 a day, but pregnant and nursing women need more. This vitamin helps your body form new red blood cells, and it also supports neurological function. A review published in Nutrition Research in 2016 pointed to a strong connection between a deficiency in B-12 and increased risk for both dementia and stroke.

Best Food Sources of Vitamin B-12

Foods containing animal protein are the best sources of B-12. Clams are, by far, the richest source, supplying a whopping 84 micrograms in a 3-ounce serving. With 71 micrograms in the same size serving, beef liver is a close second. Other excellent animal-food sources include:

Trout

Salmon

Tuna

Haddock

Top sirloin beef

Ham

Chicken breast

Egg

Yogurt

Milk

Swiss cheese

If you’re a vegan and you eat no animal foods, you may find it difficult to get adequate amounts of B-12 from your diet. Food manufacturers fortify breakfast cereals with vitamin B-12, but in varying amounts, so check the label to find out how much B-12 your favorite cereal contains. Other plant-based sources include a cup of fortified plant milk, such as almond, coconut or soy, and a tablespoon of nutritional yeast. Ask your doctor if you need to take a B-12 supplement.

About the Author

Paula Martinac holds a Master of Science in health and nutrition education from Hawthorn University, with an emphasis on healthy aging, cancer prevention, weight control and stress management. She is Board Certified in holistic nutrition and a Certified Food and Spirit Practitioner. Martinac runs a holistic health counseling practice and has written extensively on nutrition for various websites.